Lose Weight Biking Plan

Need a stress break, want to sleep better, reduce your risk of chronic disease, and improve your brain health? Those are just a handful of the benefits that come when you start riding your bike more consistently. While all you need to do as a new rider is pedal to experience the joys of getting on a bike, this beginner cycling plan may be what you need to turn your fun rides into a more regular workout routine.

In just six weeks, you will become a consistent cyclist who has more experience with the skills a rider needs for things like power to get up those harder hills and endurance to go longer on that group ride.

The step-by-step plan will push your strength and cardiovascular system while improving your abilities on the bike in a carefully calibrated amount of time. The more you focus and follow along, the greater the results. You’ll feel stronger, more energetic, sharper, and happier. So, pull your bike out of the garage and join the ride.

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Follow the weekly schedule below for rides and workouts. For cross-training days, activities such as running, swimming, or even walking work well. Just make sure you stay active, plus do a warmup and cooldown and focus on recovery too.

Has lots of options for you to use during the plan, including this 10-minute ab routine and these core stability moves. Likewise, we also have a ton of cross-training suggestions.

How you feel while you ride is a personal experience, and it’s dependent on a range of factors, such as wind, terrain, and the type of bike you’re riding. Nevertheless, most cyclists use intensity levels to frame their workouts.

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Ride tip: If you need help remembering the details of the rides, screenshot it on your phone or write notes on masking tape and stick it on your bike’s top tube. Then, you will be ready to go as soon as you get on your bike.

These levels are called “zones” and most of these training rides are in Zone 1 and Zone 2. Zone 3 rides are great for pushing yourself to new performance abilities, while Zone 4 is maximum effort and unsustainable for a long time. While this is a guide to the numbers, you shouldn’t get hung up on them—it’s your effort that matters.

This week’s workout will help you gain confidence using your gears to control your pedaling cadence and effort. This will enable you to tackle longer rides. For more experienced riders, pushing against bigger gears and spinning rapidly in smaller ones helps you gain strength.

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This week’s workout emphasizes bike-handling skills and pedaling at a smooth and steady pace. It will help you feel comfortable coasting through turns smoothly and taking corners like a pro.

At first it may feel unnatural to ride at 90 or 100 rpm, but before long you’ll notice that a cadence above 80 feels like less work, which is helpful for longer rides. This workout makes those higher-rpm efforts more comfortable and teaches you to use cadence to control your effort. Don’t sacrifice proper form during this segment of the workout. If you start rocking at the hips or flailing at the knees, lower your cadence until you’re in control, then try again.

This week’s workout challenges your lungs and legs to withstand the challenges of maintaining a steady effort and gets you ready to meet the demands of longer, harder rides.

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Standing gives your legs a break and helps you tackle steep hills because you’re putting all your weight into your pedals. It also raises your heart rate because your upper body has to support your torso and keep you balanced. This week’s workout will boost your fitness and riding skills.

Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete.

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If your goal is to lose weight, cycling is an excellent way to do it. Of course, before starting any new weight loss plan or workout plan, you should run it by your doctor first. Once you’re ready to start, the following tips can help you shed pounds while biking.

How To Reach Your Optimal Cycling Weight

First, you’ll need to set a realistic cycling weight loss goal. Generally, health experts recommend aiming to lose one to two pounds per week. To do so, you’ll need to burn about 500 to 1, 000 more calories than you consume daily.

Riding your bike leisurely for fun is very different from cycling to lose weight. You’ll have to pick up the pace if your goal is to cycle to lose weight. Riding faster and harder will push your body and burn more calories.

Riding at a moderately challenging pace will help you burn more fat. Ideally, you should ride at a pace that’s about 68 to 79% of your maximum heart rate. However, overtraining can do more harm than good, so make sure you don’t overdo it.

Biking To Lose Weight: Cycling Tips For Weight Loss

If you don’t have a heart rate monitor or your indoor bike doesn’t tell you your heart rate, aim for a pace that makes you feel out of breath but make sure you’re still able to hold a conversation.

HIIT cycling workouts can help improve your cardiovascular health to help your body burn more calories while trying to cycle for weight loss. You can swap out one of your regular rides for a HIIT session or tack on a HIIT ride to the end of a moderate one.

For HIIT cycling workouts, you’ll need to bike at a pace that’s 70 to 90% of your maximum heart rate. The structure of these sessions should be short bursts of cycling at an intense pace with alternating intervals of low-intensity riding. Repeat the pattern for 20 to 30 minutes.

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These rides should be challenging, and you shouldn’t be able to hold a conversation while you’re cycling. Fortunately, you don’t have to keep up that pace for the entire ride for it to be effective!

Cycling is excellent for weight loss, but if you combine cycling with other exercise types, you can lose weight faster. On the days you don’t bike, go for a run or do a strength training workout to burn additional calories.

Monitoring your progress will help you stay motivated as you work toward your weight loss goal. Recording the following metrics may help you gauge your progress and identify areas of improvement:

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You can also keep a training diary to record your cycling for weight loss workouts and track all the miles you cycle.

A cycling workout routine for weight loss is much more sustainable if you enjoy it. There are plenty of ways to make cycling more fun, including riding with a group or exploring new parks and trails outdoors. If you struggle to stay motivated, joining a cycling group can also be fun.

Transitioning to indoor cycling can sometimes be challenging, especially if you’re used to biking outdoors. If you decide to ride indoors, you can listen to music, podcasts, or audiobooks while you cycle to keep things interesting. You may also want to try using a virtual training app like to bike through real-world virtual locations around the globe!

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No matter how much you exercise, if you’re fueling your body with junk, it will be challenging to meet your cycling weight loss goal. Instead, focus on eating lean protein, fresh fruits, and vegetables, and limit all processed and sugary foods. Many cyclists also prefer to eat small meals, often throughout the day, to boost their metabolism.

The worst thing you can do is reduce your caloric intake too much. Try to resist the temptation to undereat because your body needs all the energy it can get to fuel your rides!

Remember that cycling to lose weight is a gradual process. It won’t happen overnight, but you can achieve your cycling weight loss goal with consistency and hard work.

Cycling Weight Loss Training Plan

So which is better for weight loss: indoor or outdoor cycling? The answer is that it depends! If you’re looking for a more controlled environment where you can track your progress, indoor cycling may be the way to go. However, if you want to enjoy the scenery while getting some fresh air, outdoor cycling might be more your speed. Ultimately, the best thing to do is try both and see what works better for you.

With indoor cycling, you